How to Choose Running Shoes That Fit
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Running shoes are the one piece of gear where fit matters more than features. A shoe with every new technology can still be the wrong shoe if it pinches, slips, or does not suit your foot. This guide covers what orthopedic and podiatry organizations say about choosing, fitting, and replacing running shoes, so you can shop with a clear checklist instead of guesswork.
General information only. It is not medical advice. If you have foot pain, a past injury, diabetes, or a condition that affects your feet, talk with a podiatrist or other clinician before choosing footwear.
Start with fit, not with the shoe
OrthoInfo, the patient education site of the American Academy of Orthopaedic Surgeons, gives a short list of fit rules that apply to any athletic shoe. These are the ones worth memorizing:
- Leave room at the front. There should be at least a half inch between your longest toe and the tip of the shoe, and the toe box should be roomy enough for you to wiggle your toes.
- Check the heel. The heel counter, the back part of the shoe that holds your heel in place, should grip your heel adequately.
- Lace up. Tighten the laces on any shoe you try, so you can judge how secure your foot feels.
- Shop late in the day. Feet swell as the day goes on, so OrthoInfo suggests trying shoes on at the end of the day or after a workout.
- Bring your socks. Wear the same type and thickness of sock you plan to run in.
OrthoInfo adds three more points in its general shoe-buying advice. Have your feet measured every year, because size can change over time. Fit the larger foot if one is bigger than the other, since you may need to size up to accommodate it. And do not buy based on the number alone, because size labels vary by brand and style. Try the shoe on and choose the one that fits best.
Think about your arch
The American Podiatric Medical Association (APMA) describes three broad foot types and a matching shoe type for each:
- Low or flat arches: choose a supportive shoe designed for stability and motion control.
- Normal arches: choose a shoe with equal amounts of stability and cushioning to help absorb shock.
- High arches: choose a cushioned running shoe with a softer midsole and more flexibility.
You can get a rough idea of your arch type by looking at the shape of your footprint on a flat surface after stepping out of water, but a fitting at a specialty running store or a visit with a podiatrist will give you a more reliable answer. Treat these categories as starting points rather than strict rules. Comfort in the shoe is the final test.
Match the shoe to the surface and the sport
Road running, trail running, and gym training place different demands on a shoe. OrthoInfo describes separate categories for running shoes, trail shoes, cross-trainers, walking shoes, court shoes, and cleats. It also advises that if you take part in a single sport more than twice a week, you should buy a shoe designed for that sport. For runners, that means a running shoe rather than a general-purpose sneaker. If you run on rough, uneven ground, look at trail-specific shoes, which are built for that environment.
What to read on a product page
Online shopping works best when you know which details to look for. These are the items to check before adding a pair to your cart:
- Intended use. Road, trail, or general training.
- Cushioning and support type. Cushioned, stability, or motion control, which maps to the arch guidance above.
- Width options. OrthoInfo notes that many shoes come in different widths, indicated by letters or by the word wide. If a product only comes in one width and your foot is wide, keep looking.
- Size and fit notes. Many brands note whether a shoe runs small, large, or true to size. Read the notes, and read the returns policy.
- Weight and drop. These are matters of preference. Heavier shoes are not automatically worse, and a lower drop is not automatically better.
Hakanuge does not claim that any shoe will prevent injury, improve your speed, or fix a foot problem. Product details come from the brands that ship them.
How to test a pair when it arrives
- Try the shoes on at the end of the day with your usual running socks.
- Lace them fully and stand up. Check the half-inch space at the toe and make sure your heel does not slip when you walk.
- Walk around, jog in place, and go up and down stairs if you can. Pay attention to any rubbing or pressure points.
- Keep the shoes clean and unworn outdoors until you decide, and keep the packaging, so that you can use the return window if needed.
A shoe that rubs in the first few minutes is unlikely to improve with wear.
When to replace your shoes
OrthoInfo gives a specific rule of thumb for running shoes. Dividing 75,000 by your body weight in pounds gives the number of miles after which to replace them, so a 150-pound runner would replace shoes about every 500 miles. It also cites a figure from its source material: foam in the midsole begins to show structural damage after about 120 miles, and by 500 miles a shoe has lost around 45 percent of its initial shock absorption. Those numbers are a guide, not a guarantee, and they will vary by shoe, surface, and runner.
You do not have to wait for a mileage number. Visible creasing in the midsole, worn-down treads, uneven wear, and new aches that disappear when you switch to older shoes are all reasons to take a closer look at your pair.
Build up gradually
New shoes are not a reason to run farther or faster than usual. OrthoInfo publishes a set of tips for a safe running program, including increasing your activity gradually and paying attention to pain.
Quick checklist
- Half inch of room at the toe, snug heel, and a toe box you can wiggle in.
- Try on late in the day with your running socks.
- Fit the larger foot, and do not rely on the size label alone.
- Match support and cushioning to your arch type as a starting point.
- Choose a shoe built for the surface and sport.
- Track mileage and replace shoes when they show wear.
Browse related categories: Running and Outdoor, Running Shoes, and Running Belts and Armbands.